Comparing Nutrients in 1 kilogram Broccoli Raab VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	711% 924g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	620% 450g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.34% 1.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	87% 33g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	208% 830μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	185% 27.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	268% 21.4mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	132% 3.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 730mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25% 926g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Candies, nougat, with almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Candies, nougat, with almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Candies, nougat, with almonds:

• 1 kilogram of Broccoli Raab has more Vitamin A, 12.5 times more Vitamin B1, 2.6 times more Vitamin B3, 5.4 times more Vitamin B5, 8.6 times more Vitamin B6, 16.6 times more Vitamin B9, 67.3 times more Vitamin C and more Vitamin K than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 1.7 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, nougat, with almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Candies, nougat, with almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Candies, nougat, with almonds:

• 1 kilogram of Broccoli Raab has 3.4 times more Calcium, 3.6 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Zinc and 43 times more Water than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 3.2 times more Copper, 1.5 times more Magnesium and 2.6 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, nougat, with almonds contain similar levels of Sodium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3 than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 18.1 times more Energy, 20.1 times more Saturated Fat, 32.4 times more Carbohydrate and 118.3 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Candies, nougat, with almonds offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Candies, nougat, with almonds provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Candies, nougat, with almonds provide inadequate amounts of Omega 6 in one kilogram.